High Protein Parmesan Chicken Tenders
Crispy, golden parmesan and panko crusted chicken tenders with over 40 grams of protein per serving and a crunchy coating that holds together through every single bite. The whole thing is ready in under 30 minutes with no frying and no complicated technique. Dip them in honey mustard, ranch, or eat them straight off the tray.
Ingredients
- 1.5 lbs 680g chicken tenderloins (or chicken breast cut into strips)
- 1 cup 90g Parmesan cheese, finely grated
- 1/2 cup panko breadcrumbs
- 1 tsp garlic powder
- 1 tsp paprika
- 1 tsp dried oregano
- 1/2 tsp onion powder
- 1/2 tsp black pepper
- 1/4 tsp salt
- 2 large eggs
- 1 tsp Dijon mustard
Instructions
- Preheat the oven to 425°F (220°C), line a baking sheet with parchment paper, place a wire rack on top, and spray lightly with cooking spray.
- Pat the chicken tenders completely dry with paper towels.
- Whisk the eggs and Dijon mustard together in a shallow bowl. In a separate shallow dish, mix together the Parmesan, panko, garlic powder, paprika, oregano, onion powder, black pepper, and salt until evenly combined.
- Dip each tender in the egg wash, let the excess drip off, then press firmly into the Parmesan and panko mixture until fully coated on all sides. Place on the wire rack.
- Spray the tops lightly with cooking spray and bake for 18 to 22 minutes, flipping halfway, until deeply golden and the internal temperature reads 165°F (74°C). Broil for 2 to 3 minutes at the end if you want more color.
Notes
- Pat the chicken completely dry before coating. Surface moisture stops the egg wash and coating from bonding to the meat properly and the crust will not hold together through baking.
- Use finely grated Parmesan freshly grated from a block. Pre-shredded cheese contains anti-caking coatings that prevent even browning and stop the coating from crisping up the way it should.
- Always bake on a wire rack. Direct contact with the tray traps steam underneath the chicken and the bottom crust softens instead of crisping. A rack gives you an even crunch all the way around.
- For a gluten free version, swap the panko for finely crushed pork rinds at a one to one ratio. The crust behaves the same way and the texture is excellent with even more protein per serving.